8-Week Intro to Nutrition cohort

$349 • begins September 23rd, 2024
Coached by Carli Hobson

Are you brand new to nutrition? Have you tried tracking before and quit because it was overwhelming or unrealistic for your lifestyle?

Our newest cohort can help with that. 

Over eight weeks, Coach Carli will teach you the foundations of nutrition so that you can learn to track without a restrictive mindset. This cohort will get you comfortable with tracking so that you can start using data and graduate to a maintenance cohort afterward!

  • Phase I: Getting Started Tracking

    We’ll start by gently introducing you to the app and showing you how to track your foods. You’ll also receive thorough guidance on food quality and tips for effectively balancing your meals.

    Phase II: Foundations of Nutrition & Health

    Here we will focus on the foundations of stress and sleep management and how they play a role in nutrition.

    Phase III: Building Consistency

    Once we’ve consistently started hitting targets we enter into pushing the bounds of optimization and finding the top end of maintenance while continuing to improve foundational habits.

    • You will solidify the foundations of tracking over 8 weeks

    • You will feel confident tracking food accurately when you’re home and solidly guesstimating when you're out and about.

    • You will understand how to evaluate food quality and how it affects your energy and hunger cues

    • You will build foundational habits to build a launch point for future performance, surplus, or fat loss phases (note: all participants of the 8-Week Cohort will have the option to continue directly into a maintenance cohort through the holidays).

    • Comprehensive weekly education

    • Cronometer Gold for the length of the cohort

    • Custom check-in form for you to use throughout the course

    • 8 weekly cohort call meetings (will be recorded for weeks you cannot attend). 

    • Cohort Call Times (always recorded!): Mondays at 10:30 AM MST 

    • Course runs September 23rd - November 11th

    • The investment is $349  Paid In Full (which breaks down to $175/mo)

Sign ups close September 22nd, or when spaces are filled.

What’s included

in each group

cohort

  • Join our weekly coaching call to connect with your coach and fellow participants. These interactive sessions will provide an opportunity to discuss homework assignments, address challenges, and problem-solve together. While the calls will be recorded for your convenience, active participation is highly encouraged for a more immersive experience.

  • Our cohorts are designed to be intimate where you aren't just one of many, you're a valued member. That's why we cap each group at 9 members.

  • Gain access to our exclusive community app, where you'll find all the resources for your course. This app will be your hub for video calls, community chat, and accessing course materials.

  • Weekly, we'll release 10-15 minute educational homework pieces to deepen your knowledge and understanding. These valuable resources will provide you with insights and strategies to support your nutrition journey.

  • You'll receive a personalized check-in sheet to evaluate your own data and track your progress. Our coaches will provide guidance on how to effectively use this tool, empowering you to analyze and optimize your nutrition data.

13-Week maintenance cohort

$499 • begins September 23rd, 2024
Coached by Mickee Stillman

Have you only ever tracked for fat loss and are ready to thrive in maintenance? Coach Mickee will lead you in a 13-week maintenance cohort to help you build the most important foundation in nutrition. 

Unlocking and making maintenance easy will prepare you for all future nutrition endeavors. 

You’ll learn how to find the top of your maintenance, build a custom blueprint, and live a well-fueled life.

    • Phase I: Finding the Baseline

      • We start out figuring out our starting point, tracking where you currently are and assessing tweaks to make.

    • Phase II: Setting and Tracking to Targets

      • After collecting a few weeks of data we use that data to set targets personal to you, and learn how to adjust based on further data and weight trends

    • Phase III Setting a Plan to Build to The Top End of Maintenance & Optimizing Food Selection

      • Once we’ve consistently started hitting targets we enter into pushing the bounds of optimization and finding the top end of maintenance while continuing to improve foundational habits.

    • 13 weeks to build to the top of your maintenance calories and find your maintenance blueprint

    • You will have a firm grasp on understanding scale fluctuations

    • You will build a custom blueprint for your nutrition on how to navigate future maintenance phases

    • You will cement foundational habits to build a launch point for future performance, surplus, or fat loss phases (note: all participants of the 13-Week Cohort will have the option to continue directly into a muscle-building, fat loss, performance, or continuing maintenance phase).

    • Comprehensive weekly education

    • Custom check-in form for you to use throughout the course

    • 12 weekly cohort call meetings (will be recorded for weeks you cannot attend). 

    • Cohort Call Times (always recorded!): Wednesdays at 1:00 PM MST with Mickee

    • Course runs September 23rd - December 22nd (13 weeks, no call the week of Thanksgiving)

    • The investment is $499  Paid In Full (which breaks down to $167/mo)

Sign ups close September 22nd or when spaces are filled.

  • Lindsey

    I can’t say enough how much I love the team at EPN! Not only are they super educated and supportive but they are teachers. Every step of the way they equip you with the skills and knowledge so you can be confident and need support for the rest of your life. They totally meet you where you are and support you in your goals in the best mix of accountability, support and pushing you! I have loved my time with the EPN team ❤️

  • Beccah

    I have been so impressed with the team at EPN coaching. After working with another coach for 6 months I made the change to EPN and have learned so much more about how to personally manage my weight. I have learned even more about macro tracking, how to add carbs for fueling my longer cardio bike rides, how to eat in maintenance, surplus, and deficit. This has all been in less than a year.

  • Kiley

    I highly recommend EPN, Laura and Kate have been game changers for me! After trying multiple nutrition companies I can say that EPN offers a truly authentic and fully supportive coaching service. Not only do they guide you in your nutrition journey, they make sure that along the way you’re learning in a way that you will have all the necessary tools and skills to be successful on your own going forward. Best money and time spent for me in the nutrition world, thanks ladies!!

  • Amanda L.

    “High suggest investing in yourself and signing up for a bulkding cohort with Kate and Laura. I just finished 12 weeks with them learning SO MUCH about my body and the right way to go through a surplus.”

  • Sonya M.

    “Join EPN! Best decision ever. Laura and Kate have done an amazing job with this program. 100% worth it.”

  • Michelle B.

    “This last cycle coincided with my first intentional surplus working with Laura and Kate through EPN. My mind is BLOWN from how much food I’ve added (and may still be adding).”

18-Week Muscle Building Cohort

$749 • begins September 23rd, 2024
Coached by Laura Savino

Have you been intrigued by periodizing your year to maximize building muscle and feeling your best but are unsure how to start? Are you excited about building muscle and taking control of your nutrition? Join our transformative 18-week cohort, designed to lay a solid foundation for your health and fitness journey, to start building your personal periodization plan.

This is designed for the person who is confident in their tracking abilities and is looking to gain that next level of knowledge to maximize muscle gain, minimize body fat gain, and lock in their best physique yet.

Throughout this program, you'll gain comprehensive knowledge on data interpretation, gym guidance, and maintaining a healthy lifestyle in various settings. With the support and accountability provided, you'll confidently master your own nutrition periodization and build your best 2025 yet!

    • Education is released weekly on Fridays.

    • Custom check-in form for you to use throughout the course

    • Weekly cohort calls (will be recorded for weeks you cannot attend, No calls the weeks of Christmas and New Years Eve)

    • A discounted membership to The Practical Athlete, our sister workout training program

  • Phase I: Building the foundations - The first 2 Weeks

    this is where we’ll gather data and look to optimize our current intake and navigate how we can best implement nutrition principles at home and eating out or traveling

    Phase II: 16-Week Build

    Holiday season = muscle gain season, we’ll transition into a measured calorie surplus to optimize muscle gain. We will discuss muscle-building principles and how to navigate workout programming.

    • You will know how to manipulate food to optimize muscle gain and minimize fat gain

    • You will have a firm grasp on understanding scale fluctuations

    • You will directly understand your maintenance calorie needs and how to make adjustments to your targets for future maintenance and muscle-building phases

    • You will build a custom blueprint for your nutrition, on how to navigate future maintenance and muscle-building phases

     (note: all cohort participants will have the option to continue directly into a performance, fat loss, or continuing muscle-building phase).

    • Support in both Training and Nutrition: You receive expert guidance not just in nutrition but also in the aspects of strength training to ensure your programming is best tailored to maximize muscle growth and minimize fat gain.

    • Personalized Plans: While the cohort is structured for a 16-week build, you are in the driver's seat of determining the best timing for you with Laura’s help.

    • Expert Guidance: Receive support and advice from Laura in every call.

    • Community Support: Join a community of like-minded individuals for motivation and encouragement throughout your journey.

    • Cohort Call Times (always recorded!): Wednesdays at 11am MST with an overflow timeslot on Thursdays at 4pm MST if needed

    • Course runs September 23rd, 2024 - January 26th, 2025

    • The investment is $749 Paid In Full (which breaks down to $166/mo)

Sign ups close September 22nd or when spaces are filled.

  • Lisa

    I have LOVED working with EPN! The scientific data driven approach helps to explain everything and keeps you on track so you can try new things without fear because you have the data to keep you on track. I was able to increase my calories by 900!!!! I am loving feeling healthy, strong, and fed, and all the benefits that come with taking care of your body. Health, hormones, sleep, stress, etc are all improved!

  • Mel

    This coaching cohort has been incredible. Whether you have already a good baseline of knowledge on tracking macros and performance based goals, or are completely new to the idea of planning and tracking your food for physique and health related reasons, you will take away a new tool for your toolbox each and every week.

  • Tabitha

    The Cohorts are the perfect balance of accountability, education, and encouragement. They provide the tools and resources all while empowering you to find what works best for any stage of life. Nutrition doesn’t have to be complex or difficult. I love their approach of meeting you where you’re at so you can achieve long term success.

24 Week - Performance & Muscle-Building Cohort

$1349 • begins September 23rd, 2024
Coached by Kate Ernst & Laura Hall

Are you ready to elevate your endurance? 

Whether you aim to crush your next race or build a stronger, more resilient body, our new 6-month performance and muscle-building periodization option is the perfect solution. 

For the first time ever, we’re bringing you two expert running coaches to provide the most well-rounded support for your running goals. With our unique coaching team, one with a road running background and the other with ultra-distance and trail running expertise, we’re ready to support your wildest adventure—no matter what your running goals are.

This new transformative six-month cohort is designed to expedite your endurance training adaptations and help you plan an “off-season” where you’re actually improving your game.

We have uniquely designed this program to guide you through two distinct phases:

Phase I: Muscle Building Off-Season (Months 1-3)

After achieving your race goals and crushing some fall running, it’s time to shift gears. In this phase, we transition from prioritizing running to a muscle-building program that will transform your body and elevate your fitness to new heights. With The Practical Athlete strength training plans and continued nutritional guidance, you’ll build muscle, enhance your overall strength, and prepare your body for the next running season. Our dedicated coaches will ensure you balance strength and endurance training effectively, keeping you ready for any athletic endeavor year-round.

Phase II: Performance Nutrition & Running (Months 4-6)

We will transition into a performance maintenance phase and focus on optimizing your diet and training to enhance running performance. Kate and Laura will craft personalized education and plans to fuel your workouts, boost your energy levels, and speed up recovery. They will provide structured training to improve your speed, endurance, and overall race readiness. Imagine crossing the finish line not only stronger but also faster than ever before - because you prepped the right way in the off-season.

Grand Finale: Team Race Event (April 2025)

After six months of dedicated nutrition and running coaching, it’s time to put your hard-earned skills and strength to the ultimate test! Join us for an exclusive invite to our race retreat, where we’ll meet up to spend a weekend prepping and running the race we’ve all been training for. This is your chance to showcase your improved endurance, speed, and strategic nutrition—everything you’ve mastered over the past six months. Celebrate your progress, enjoy the camaraderie of your team, and push your limits in an exhilarating race that highlights all your hard work and dedication.

Note: Cost of retreat event not included in cohort, retreat logistics TBD and will be provided to cohort participants.

  • Throughout this program, you'll gain comprehensive knowledge on data interpretation, gym and training guidance, and maintaining a healthy lifestyle in various settings. 

    With the support and accountability provided, you'll confidently master your nutrition periodization and build your best 2025 endurance training season!

    • Expert-level guidance from your two favorite running coaches - Laura Hall, specializing in trail running + ultra distance training, and Kate Ernst, specializing in road running strategy + nutrition

    • 6 months of 1:1 running coaching, transitioning from summer/fall running to an off-season base and into spring race season

    • 12 weeks of education focused on muscle-building strategies and off-season focus points for general health and recovery

    • 12 weeks of education focused on endurance performance nutrition

    • Education to be released weekly on Fridays and read outside of weekly calls

    • Custom check-in form for you to use throughout the course

    • Training plans built and/or added to the check-in form for weekly review

    • Weekly cohort calls (will be recorded for weeks you cannot attend; No calls for the weeks of October 14th, Thanksgiving, Christmas, and New Year's.)

    • Exclusive first dibs on our race retreat weekend

  • Performance Phase:

    • An Overview of Performance Nutrition + Periodization Planning

    • Pre, Intra, and Post-Run Nutrition

    • Hydration + Electrolyte Balance

    • Recovery Basics

    • Adjusting Nutrition with Mileage

    • Nutrition for Different Run Types (Easy, Long, Interval, Speed, Tempo)

    • Carb Loading 101 + Race Day Nutrition

    • Supplements

    • Peak Week Nutrition

    • Weight, Hormones, & Blood Work During Race Prep

    • Race Day Preparation: Pacing, Strategy, Goals

    • Race Day Recovery & Post-Race Nutrition

    Off-Season Phase:

    • Transitioning into the Off-Season 

    • Setting Calorie Surplus Goals + Guardrails

    • Building Your Muscle-Gain Blueprint

    • Pre, Intra, and Post-Workout Nutrition in a Muscle-Building Phase

    • Evaluating Weight Fluctuations Post-Race + During a Surplus

    • How To Continue Endurance Training While Optimizing Muscle Gain

    • Minimizing Fat Gain While Building Muscle

    • Eating More Food Without Increasing Food Volume

    • How Long to Spend Gaining Muscle and When to Take Breaks

    • Genetics, Hormone Health, and Bloodwork During a Surplus

    • Planning for Fat Loss 

    • Periodization Planning Workshop + Wrap-Up

    • You will understand how to transition your lifestyle from in-season to off-season

    • You will know how to manipulate food to optimize muscle gain and minimize fat gain

    • You will understand how to peak in a performance block in terms of training and nutrition

    • You will have a firm grasp and understanding of scale fluctuations during a performance block and a muscle-building phase

    • You will directly understand your maintenance calorie needs and how to make adjustments to your targets for future maintenance, performance, and muscle-building phases

    • You will build a custom blueprint for your nutrition on how to navigate future endurance training seasons

    • A community of like-minded individuals that you can lean on for support and learning

    • Note: all participants of the cohort will have the option to continue on directly into a performance, fat loss, or continuing muscle-building phase

    • Dual-Focus Training: Seamlessly transition from summer and fall running to muscle building and back to race prep season with a program to complement every goals.

    • Personalized Plans: Benefit from customized nutrition and workout plans catering to your goals.

    • Expert Guidance: Receive support and advice from Kate and Laura in every call.

    • Community Support: Join a community of like-minded individuals for motivation and encouragement throughout your journey.

    • Cohort Call Times (always recorded!): Wednesdays at 11 am MST or 6:30 pm MST

    • No calls for the weeks of October 14th, Thanksgiving, Christmas, and New Year's.

    • Course runs September 23, 2024 - March 19, 2025

    • Cost with 1:1 running coaching = $1349 paid in full, or 2 payments of $699.50

    • A significantly discounted membership to The Practical Athlete, our sister workout training program

Embark on this transformative journey and experience the best of both worlds: mastering off-season strength gains to help prepare for your best race season yet.

Sign up today and start your path to becoming a stronger, faster, and more resilient athlete!

Sign ups close September 22nd or when spaces are filled.
Please email info@EPNutrition.co if you need a payment plan